Garlic Chicken and Corn Stir-Fry
the Editors of Publications International, Ltd.
Yield
Makes 4 servings
Ingredients
| 3 | chicken thighs |
| 1 | tablespoon reduced-sodium soy sauce |
| 2 | large cloves garlic, minced |
| 1/4 | teaspoon black pepper |
| 1-1/2 | teaspoons cornstarch |
| 1/2 | cup fat-free reduced-sodium chicken broth* |
| 3/4 | teaspoon onion powder |
| 2 | teaspoons canola or vegetable oil |
| 1 | large red bell pepper, seeded, cut into 1-inch squares |
| 2 | large stalks celery, cut into 1-inch slices |
| 1 | package (10 ounces) frozen corn, thawed |
| 2 | cups hot cooked rice |
*To defat chicken broth, skim fat from surface of broth with spoon. Or, place can of broth in refrigerator at least 2 hours ahead of time. Before using, remove fat that has hardened on surface of broth.
Preparation
- Remove skin, bones and excess fat from chicken thighs. Cut chicken into 1-inch squares; place in small bowl. Add soy sauce, garlic and black pepper; stir to coat. Marinate 15 minutes at room temperature.
- Meanwhile, combine cornstarch, chicken broth and onion powder in small bowl until smooth; set aside. Heat wok or large skillet over high heat. Add oil, swirling to coat surface. Reduce heat to medium-high. Add chicken; stir-fry 2 minutes. Add bell pepper and celery; stir-fry 2 minutes. Add corn; cook and stir 3 minutes. Stir cornstarch mixture; add to wok. Cook and stir over high heat until mixture boils and slightly thickens. Serve over rice.
Nutritional Information
| Calories | 301 |
| Calories from Fat | 24 % |
| Total Fat | 8 g |
| Saturated Fat | 2 g |
| Cholesterol | 46 mg |
| Carbohydrate | 40 g |
| Fiber | 2 g |
| Protein | 18 g |
| Sodium | 224 mg |
Dietary Exchange
| Starch | 2-1/2 |
| Vegetable | 1/2 |
| Meat | 1-1/2 |
| Fat | 1/2 |
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